Essay about Exercising Through Pregnancy

exercising through pregnancy
The Quick and Easy Pregnancy Workout
Need a workout that will ease some of the aches and pains of pregnancy without giving you new aches and pains? Try the following exercises on a daily basis and add some light stretching for flexibility.
Remember to stretch the large muscle groups, such as your quads, hamstrings, chest, and back every day -- this will help to prevent pregnancy-induced injuries and relieve discomfort.
Monday

20 to 30 minutes of cardio activity, such as walking, light jogging (if performed prior to pregnancy), or swimming

Tuesday

Core and pelvic floor work*

Wednesday

20 to 30 minutes of cardio activity

Thursday

Upper and lower body strength training*

Friday

20 to 30 minutes of cardio activity

Saturday

Core, pelvic floor work, upper and lower strength training

*See exercises below

Core and Pelvic Floor Exercises
Core (Abdominal) Exercises
CLAMS
Start by lying on your side with your hips stacked and both legs bent, knees pointing forward. Place your left arm on the floor with your left ear resting on your biceps. With your toes together, lift your right knee without changing your hip position, and exhale, drawing your abs toward your spine. Do 10 to 15 reps; then switch sides.
DIPPING THE TOES
If you’re in your first trimester, start by lying on your back. Otherwise, sit in a chair or lie on the floor with two pillows elevating your upper body. Bend your legs into a tabletop position with your shins parallel with the ceiling (if you’re in a chair, keep them parallel with the wall, feet lifted) and your arms at your sides.
Exhale, drawing in your abs, and gently dip the right foot toward the floor; then repeat with the left leg.
Do 10 reps per leg.

Kegel Exercises
Kegel exercises (named after the gynecologist who created them) strengthen the muscles in the base of the pelvis. You can do Kegels sitting, standing, or lying down -- and no one knows you’re doing them so you can do them in your car, at a meeting, or over coffee with a friend!
So here’s how to do it: Imagine you’re contracting the muscles to stop yourself from peeing. Just pull these muscles up, taking care not to use other muscles, like your butt, belly, or inner thighs, to compensate
(these areas should remain relaxed and your pelvis should stay still). Then, slowly relax your pelvic floor.
QUICK FLICKS
Squeeze the pelvic floor quickly and as hard as you can for one second, rest for one second. Repeat 10 times twice a day.
LONG HOLDS
Squeeze the pelvic floor as hard as…

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